Mandala Yoga Flow: 30 Day Yoga Challenge Day 19

Mandala flows take you on a journey all around the mat. This simple flow will give you a feel for moving in all directions on your mat. Don't stress if you get mixed up! Remember, it's just practice. Get out of your head, drop into your body and find your flow.

Transcript

Hey, Everyone, And welcome to Day 19 of our 30-Day Yoga Challenge. My name is Candice, And today's practice is a simple mandala flow. And a mandala flow is just a flow that takes us all around the mat, So we face forward and back. And I call this one a simple one because they can get very intricate and a little bit confusing, So we're just going to keep it simple. We're going to move through the sequence one time on the left side, One time on the right side, And it's going to take us all around the mat. So you don't need any props. We're just going to get started standing at the top of our mat when you're ready. So grounding down through the feet, Standing up tall, Rolling the shoulders up, Down, And back a few times. From there, We'll inhale. Take the arms up overhead. Grab your left wrist. Inhale, Take it up. Exhale, Little side bend to the right. Press the hips slightly to the left. Inhale, Come up. Switching sides, Grabbing your right wrist. Exhale, Lean up and over to the left. Inhale, Come back up. Reach up through the fingertips. Release the hands. Exhale, Uttanasana, Forward Fold. Stay here for a moment, Maybe rock from side to side. And then we'll come back to center. Inhale, Extend through the spine, Lift up halfway. As you exhale, Step the left foot back. Drop the left knee. Inhale. We'll take it up. Anjaniyasana. Reach up through the fingertips. Squeezing in through the inner thighs. As you exhale, Take the left hand down to the mat. As you do that, Curl the left toes under. Lift the knee. From there, We're gonna roll to the pinky edge of both feet. Turn all 10 toes to the right. Take the right arm up. And as you exhale, Drop the hips, Reach the right hand to the back of the mat. Pressing firmly into the left hand, Keep the shoulder away from the ear. From there, Lift the hips, Sweep the right arm up and overhead. Turn your body to the left. Keep spinning, Spinning, Spinning. Spin all 10 toes to the left. Shift your weight to the back of the mat. Skandhasana, Back of the mat. So maybe you're here and you're staying up, Hovering a little bit higher. Maybe the right toes are grounded. Or if you have the space today, You can sink all the way down and lift the right toes up off of the mat. Take the hands to heart center. Take a full breath in. And as you exhale, Bend yourself to the back of the mat. Keep the back knee lifted, Tuck the back toes. When you find stability, Rise up to a crescent lunge. Reach up through the fingertips. As you exhale, Take the hands behind you, Clasp the hands behind the back. Inhale, Roll the shoulders back, Squeeze the upper arms together. Lift your heart. As you exhale, Melt the chest down towards the front thigh, Keeping the hands clasped together. Inhale, Pull yourself back up. Lift your heart, Lift your chin. Exhale, Melt. And he'll come up. Exhale, Mount. Last one, Inhale, Come up, Release the hands, Sweep the arms up overhead. As you exhale, Take the hands to heart center. Find a twist. Take the right elbow towards your left thigh. Or knee, Pressing the elbow into the knee, Pressing the palms together. Take one breath in. And exhale, Release the hands to the back of the mat. Step up to a forward fold. Inhale, Lengthen the spine halfway up. Exhale, Soften and fold. Inhale, Sweep the arms up overhead. Grabbing the left wrist, Exhaling up and over to the right. Inhale, Back up to center. Exhale, Lean up and over to the left. Inhale, Back up to center. Release the hands up. Exhale uttanasana forward fold. Inhale, Lift up halfway. As you exhale, Left foot again steps to the back of the mat. I guess the front of the mat, Technically. Drop the left knee. See how it gets confusing? Inhale, Take the arms up. Exhale, Take the left hand down, Tuck the back toes under. Turn all 10 toes to the right as you turn to the pinky edge of both feet. Keep pressing firmly into the left hand as you reach the right arm up. Exhale, Sweep the right arm back. Towards your left foot. Take it up, Spinning all 10 toes now to the left, Turn your body, Shift the weight into the left leg, Drop down skandhasana to the front of the mat. From there, Exhale, Turn to the front of your mat. Stay on the ball of the back foot. Keep the back knee lifted. Take the arms up over your head, Crescent lunge. This time we'll just reach up through the fingertips. Exhale, Sweep the arms forward, Down, And back as you hover over the front thigh. Inhale, Take the arms up. Exhale, Come forward. Inhale, Rise. Excel. Last one, Inhale, Rise up. Hands to heart center, Exhale. Twist torso to the left, Right elbow to the left knee again. Press the palms together. Take a full breath in. Exhale, Look down, Take the hands to the front of the mat, Step up forward, Fold. Inhale, Lift up halfway. Exhale, Soften and fold. Sweep the arms up overhead. Inhale, Reach the arms up. Exhale, Take the hands to heart center. So that time we were leading with the left leg and that took us all the way around the mat. So now we're going to lead with the right leg and go around the mat once more. So taking the hands to heart center. Reset. Come back to the breath if you've lost it. Releasing the hands beside you. Inhale, Sweep the arms up, Grab your left wrist. Exhaling, Up and over to the right. And I'll come back up. Switching sides, Exhale, Lean up and over to the left. Inhale, Come back up. And exhale, Uttanasana, Forward Fold. Lift up halfway, Inhale. Exhale, Right foot steps to the back of the mat, Drop the right knee. Inhale, Take the arms up, Anjaneyasana. Exhale, Right hand plants to the mat as you tuck the back toes under. Lift the knee. Turn to the pinky edge of both feet. Turn all 10 toes to the left. Take the left arm up. Exhale as you sink into the hips, Take the left arm back. Resist the urge to dump your weight into the right shoulder. Keep pressing firmly into the hand. Keep the shoulder away from the ear. Next, Exhale, Lift the hips. Spin yourself all the way around, All 10 toes face the right. Shift the weight into the right leg. Sink down, Skandhasana, Back of the mat. Lift up, Turn to the back of the mat, Crescent lunge, Set yourself up, Find balance, And then we'll rise up. This time reach up through the fingertips. As you exhale, Cactus the arms, Sink into the hips, Pull the elbows down. Inhale, Sweep the arms up. Exhale, Cactus the arms, Pull the elbows down. Inhale, Extend the arms up. Exhale, Pull the elbows down. Take a breath in here, Stay. And as you exhale, Hands come to heart center. Take a breath in. Exhale, Twist, Left elbow to right knee, Press the palms together. Take a breath in. Exhale, Look down, Release the hands to the mat, Step up to the back of the mat and fold. Inhale, Lift up halfway. And exhale, Fold. Inhale, Sweep the arms up overhead, Grabbing your left wrist. Exhale, Lean up and over to the right. Inhale back up, Switching sides, Lean up and over to the left. Inhale, Back up. Release, Reach up through the fingertips. Exhale, Uttanasana, Forward Fold. Inhale, Lift up halfway. Exhale, Send the right leg to the back, Or I guess the front of the mat. Drop the right knee. Inhale, Take the arms up. Exhale, Take the right hand down, Curl the back toes under, Lift the knee, Turn all 10 toes to the left as you sink the hips down. Take the left arm up. Maybe lift the hips and then exhale, Sink into it. Left leg. Hand reaches back towards the right foot. Inhale, Lift the hips, Turn all 10 toes to the right. Now spin to the right side of the mat. Bend into the right knee, Sink down Skandhasana to the front of the mat. Lift, Turn, Back to the front of your mat, Setting up for your Crescent Lunge. Keep the back knee lifted, Rise up. Exhale, Cactus the arms. From there, Inhale, Pull the elbows back, Squeeze the shoulder blades together, Lift the heart, Lift your gaze up. As you exhale, Round through the upper back, Elbows and hands come toward each other in front. Inhale to open up. Exhale, Round two. And I'll open up. And exhale. Inhale, Open up. As you exhale, Neutral spine, Hands to heart center. Lengthen up to the crown of the head, Inhale. Exhale, Twist, Left elbow to right knee. Press the palms together, Revolve the chest. Take a breath in. And exhale, Look down, Take the hands down to the mat, Step up, Forward fold, Top of the mat. Inhale, Lift up halfway. Exhale, Fold. Inhale, Sweep the arms up overhead. Grab the left wrist. Exhale, Side bend up and over to the right. Inhale, Back up. Exhale, Lean up and over to the left. Inhale, Back up. Reach up through the fingertips. Exhale, Take the hands to heart center. Close the eyes. Come back to the breath if you've lost it. Feel the breath slow down. Feeling gentle with yourself. Sometimes the movements of going all the way around the mat can get a little bit confusing, So just embracing the awkwardness. I'm sure I've said that before, If there was any awkwardness. And you can blink the eyes open. And thank you so very much, As always, For joining me in practice, And we will see you again tomorrow.